CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Shoulder Touches in Push-up position
10sec Bottom of Ring Dip or Ring Push-up
10 Plate OH Sit-ups
Gymnastics Strength
SKILLS:
– Freestanding Handstand Prac
– Strict TTB
– Tempo Ring Dips
Within approx 10min
Rx
3 rounds for quality
Approx 60sec Freestanding Handstand prac or Progressions with partner assist
10 Strict TTB
1 challenging set of Tempo Ring Dips or Ring Push-ups 3333
Metcon
Metcon (AMRAP – Rounds)
EMOM 20min
1. 1-2 Rope Climbs
2. 10 Dual DB Walking Lunges 22.5/15kg (Carry 1 OH + 1 Farmers)
3. 60 Double Unders
4. Rest